Comparing Nutrients in 1 kilogram Brazilnuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Energy	227% 6590kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	41% 13g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	93% 121g	130g per day for Men 19-50 years
Sugars	32% 23.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	124% 47g	38g per day for Men 19-50 years
Protein	256% 143g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	431% 5.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	165% 660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	160% 1600mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	500% 4.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	304% 24.3mg	503% 40mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	2852% 65.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1036% 7250mg	637% 4460mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	0.9% 33.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 1.6 times more Vitamin B1 than Dried Butternuts.
• While Dried Butternuts contain 4.2 times more Vitamin B2, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Brazilnuts vs Dried Butternuts:

• Dried Brazilnuts have 3 times more Calcium, 3.9 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 111.5 times more Selenium and 1.3 times more Zinc than Dried Butternuts.
• While Dried Butternuts contain 1.7 times more Iron and 5.4 times more Manganese than Dried Brazilnuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Brazilnuts have 12.4 times more Saturated Fat and 1.6 times more Fiber than Dried Butternuts.
• While Dried Butternuts contain 242.2 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Protein than Dried Brazilnuts.
• Both Dried Brazilnuts and Dried Butternuts have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Dried Brazilnuts as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.